Bear Complex 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 5 Rounds with rest between rounds to load up. There are several versions of the Bear Complex. We will be using the CrossFit HQ version. The goal is to work up to […]
You know us. All we do is talk about PRs (personal records) and how we’ve finally mastered a skill like double unders, push jerks, or muscle ups. We get excited when we shave a few seconds off of our Fran or Helen time. We wear tall socks or leg warmers. We wear tight shirts (when […]
Deadlift 5RM (add 10# to last workout) __________ 3 RFT: 10 Pistols 20 Pull Ups 30 Double Unders […]
Squat 3×5 (add 10# to previous) Press 3×5 (add 5# to previous) __________ For time: 25 Manmakers Guys 20-25# Ladies 10-15# […]
Yes, it’s that time of the month- ATB {At The Bridge} but this time there’s a CHANGE it’s At The other Bridge. **Tomorrow CFW will hold it’s FREE COMMUNITY WORKOUT at CHAPMAN PARK at 8am.** That’s right, we’re going back where it all began! Join us for the workout and stay for the 5K at […]
Squat 3×5 (add 10# to previous) _________ Every 3 Minutes- Run 400M Use the remaining time to get AMRAP Power Cleans (115/75#) Rest 2 minutes. Repeat x4 […]